Nutrition

How much protein should a man eat each day?

According to the USDA, men need 0.8 grams of protein per kilogram of body weight. However, active men, those who work out three or more times a week, need about 1.5 grams of protein per kilogram of body weight. That's about 135 grams of protein a day for a 180-pound man.

A quick way to figure out how much protein you need is to halve your weight in pounds (to get your weight in kilograms) and then multiply the result by 1.5 (to get your daily protein needs in grams). Choose high-quality proteins (such as eggs, beef, poultry, and fish) that provide all the essential amino acids. You can also combine lentils with grains, or grains with nuts or seeds, to get all the essential amino acids.

David L. Katz, MD, is an associate professor of public health at Yale University. Submit questions to weightloss@rodale.com.

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